That means you can still enjoy your favorite fast foods, but you'll make slight adjustments in how your order so as to make a significant cutback in calories.

Why? Because calories matter. Excess calories are the cause of excess weight and health problems. (But you probably know that, since that's why you've found yourself reading this page!)

Notice I suggest a slight cutback, vs. a drastic one. That's because I witness daily the consequence of drastic dieting cutbacks...failure!

You can still have your burger. But, if you normally order the "quad" (God help you!) then start ordering the "triple." That's a slight cutback, and yet it's also a 200 calorie savings. Do that 3x/week and you'd lose 9 pounds in a year!

Better vs Best

If you can't be "best," (which might mean eating a veggie burger or a burger cooked at home made from organic grass fed beef), you can always be "better."

And "better" simply means making slightly better choices most of the time. No, a "triple" isn't health food by any means. But it's certainly better than a "quad!"

Burger King is particularly heavy handed with the mayo. You can save 160 calories per sandwich by requesting sandwiches without mayo.

If you can't live without the mayo, tell the cashier, "Hold the mayo," and then add ONE packet of mayo yourself. This way, YOU control how many Burger King calories you're adding. One packet costs you 80 calories, so you'll still be 80 calories ahead!

See how your favorite condiments contribute to your Burger King calories:

How quickly condiment calories add up at Burger King:

mayonnaise, 1 pkt.

80

ketchup, 1 pkt.

10

jam, 1 pkt.

30

breakfast syrup, 1 serving

80

bacon, 1 strip

15

BBQ or sweet-n-sour sauce, 2 Tbsp.

40-45

buffalo or honey mustard dipping sauce, 2 Tbsp.

80-90

Ranch dipping sauce, 2 Tbsp.

140

Zesty onion ring dipping sauce, 2 Tbsp.

150

fat free Ranch dressing, 4 Tbsp.

60

light Italian dressing, 4 Tbsp.

120

Ranch or creamy Caesar dressing, 4 Tbsp.

190-210

Honey Mustard dressing, 4 Tbsp.

270

garlic Parmesan croutons

60

Ketchup might look innocent, but use 4 packets, 5 days a week and you've added 200 calories to your diet. If you cutback by 50% and use only 2 packets, you'd lose 10 pounds in a year!

Oh, and we haven't even talked about beverages yet. By now you know ordering a small or medium drink instead of a large or king would be a good idea. Also consider mixing regular soda and diet soda 50/50 to reduce calories by 50% You'll get the taste you like, while reducing some excess calories you don't need.

Don't see your favorite Burger King food mentioned here? Look up the Burger King calories in your usual order.

The compounding effect of time

Saving 50 calories here or 90 calories there might not seem like very much to you. Well, I have good news...